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Keto Diet Recipes For Beginners Cookbook An Introduction

The goal of the Keto diet is to place your body into a state of Ketosis. What that means is that your body is burning fat and not glucose for fuel. Most people struggle to shed the excess pounds they’re wanting, because their bodies are using glucose as fuel, instead of fat.

So they’re never able to burn this fat, and wonder why it’s so stubborn.

The Ketosis needs to be monitored, so you will know if you’re on track or not. You can do so, by using urine strips or a breathalyzer. Also note that it’s recommended you consult with your doctor first, before embarking on this diet.

If you want to turn your body into a fat-burning machine, you’ll need to get it used to tapping into its fat stores for fuel. In order to do so, you need to consume most of your calories in the form of fat.

Around 70 – 75% of your daily calories of this diet, should be comprised of fat. About 20 – 25% should be protein, and your carb intake should be around 20 to 50 grams. It’s extremely important that you NOT exceed 50 grams of carbs.

It may seem strange to some, that you need to consume fat to lose fat. Yet, that’s exactly what this diet involves. Once the body gets plenty of the “good” fats, it then realizes that it doesn’t need to cling on to its “bad” fat stores.

It then burns off the excess fat much more rapidly, which is the greatest benefit of the Ketogenic diet. With many other calorie-restriction diets, the moment that you reduce your calories, the body then instinctively and stubbornly retains its fat stores for future use.

With the Keto diet, this problem is overcome, and you keep burning your fat without facing opposition from the body.

Intermittent Fasting

This highly effective protocol works wonders when combined with the Keto diet. You’ll achieve Ketosis much quicker, as the fat burning progress becomes accelerated.

You’ll be burning unwanted fat round the clock. Since the Keto diet has trained your body to burn this fat, when you’re in a fasted state for most of the day, your body will have no other choice, but to burn whatever fat it can get its hands on.

Exercise Regularly

Initially, when you’re adapting to the Keto diet, you need to start off with light cardio or light exercise. Brisk walking is great for getting your metabolism up, as it isn’t that taxing on the body.

If you do a morning walk for say 30 minutes daily (on an empty stomach), your body will deplete whatever glycogen that’s left. Any carbs that you consume, will be burned off and your body will then be primed for burning fat.

Remain Patient

It could be anywhere from 4 days to a week, before your body reaches Ketosis. What most want however is immediate results, but your body does not work that way. So it becomes important to follow the principles of the Keto diet closely.

Knowing which foods to eat, and what not to eat is of paramount importance. You’ll also need to get the macronutrients in the correct amounts. The diet needs to be comprised of at least 70% fat.

If you get the fundamentals right and combine it with intermittent fasting, you’ll reach the state of Ketosis, and your fat should melt off in a couple of weeks.

This process happens to be one of the best weight loss protocols. So follow it closely, by using the following tips and then give it enough time to work. You will be amazed at the results.

5 Keto Tips To Remove Stubborn Fat

There’s no denying that the Keto diet works. Hundreds of thousands of people have used it, to reach their ideal weight loss goals, while achieving better health. Many of them swear by it, and claim that it’s the most effective method for weight loss.

That being said, despite the efficacy of the Keto diet, it will take time to shed your stubborn fat stores.

Since the diet forces your body to burn fat for fuel, it has better results than most other diets which relies solely on calorie or carb restriction.

However, you will NOT lose all of your weight in a few days or even in a week. In fact, it can take up to 7 days for your body to get into a state of Ketosis. Only then will the body begin to burn fat, so you need to be patient.

1. AVOID Taking Exogenous Ketone Supplements
Less is more. Your body needs to reach a state of Ketosis on its own. There are plenty of Keto supplements on the market, claiming to induce Ketosis in your body quicker.

The best solution is to do it naturally. Once your body becomes Keto-adapted, on occasion, you may slip out of Ketosis if you happen to eat too many carbs, or you fall off the diet protocol.

During these times, is when you should consider taking Ketone supplements, as an added boost to get yourself back on track. They should only be taken, as a short-term solution once you slip up.

2. High Intensity Interval Training
Doing HIIT should be avoided until your body is in a state of Ketosis. Initially, when your body is adjusting to the Keto diet, you’ll be experiencing symptoms that’s known as the “Keto flu” etc.

It’s best to just take things easy, since you won’t be feeling that great anyways. However, once your body enters Ketosis, is when you should engage in high intensity training at least twice a week, to boost your metabolism.

You’ll be burning calories at an accelerated rate, and the fat will melt off your body quicker, as the combination is extremely powerful.

3. Intermittent Fasting
Fasting is found to be an excellent way to complement the Keto diet. You can either practice intermittent fasting, where you fast for 16 hours a day, and only eat during an 8-hour window. or you can try 24-hour fasts twice a week or on alternate days.

The longer that your fasting duration is, the better that your results will be. Fasting also helps put your body in a state of Ketosis.

4. Zero Carb Policy
While the Keto diet strictly recommends just 20 to 50 grams of carbs daily, you can also choose not to eat carbs at all, for 3 to 4 days a week.

This will accelerate your weight loss efforts even further, as the glucose levels in your body will remain low.

5. Doing Cardio After Resistance Training
Adding 15 minutes of cardio, this immediately after a resistance training session, is extremely effective at burning off stubborn fat.

Since you’ve depleted your glycogen stores during the weight training, the body will then have no other choice but to burn fat for fuel during your cardio training. Your workout will literally become a fat burning process.

What combining these exercise tips will do, is help you get the best results from your Keto diet efforts, and will make the entire process go faster and smoother.

At the end of the day, it just comes down to following the guidelines and staying true to the Keto diet. Have patience, and you’ll see unbelievable results in 3 to 4 weeks.

Keto and Fat Loss: What You Need to Know

The Keto diet has been around for a long time. It has been used by bodybuilders all over the world, to get lean and shredded before entering competitions.

The main principle of the Keto diet, is to consume a diet that’s extremely high in fat. You’ll be required to consume 75 to 80% percent of your daily calories in the form of fat.

What matters, is that your diet is comprised of these foods, and that you follow their macronutrient guidelines religiously. 20 to 25% percent of your calories, will come from protein.

The Guidelines Of The Keto Diet

What most may not initially understand, is the fact that they can consume this much fat. Many have been led to believe that eating fatty foods, forces you to gain more fat while raising your cholesterol levels.

What’s obvious, this because of the current obesity epidemic that’s plaguing most around the world, is that many don’t have a clue when it comes to fat loss.

When it comes to the Keto diet, eating fat actually encourages the body to lose fat, which should be great news for many.

The real culprits when it comes to weight gain, are refined and hidden sugar, processed foods, junk food and excessive starchy carb consumption. The Keto diet puts an end to these types of weight gain.

When most of your diet is fat, two things happen. Your body begins to adapt and realizes that it needs to use fat for fuel, this instead of the glucose that it’s used in the past. So what it does is adapts to getting it’s calories from fat.

Secondly, the body realizes that since it’s getting ample amounts of fat, it doesn’t need to stubbornly cling on to its fat stores for future use. As a result, it begins to shed all the stubborn pounds.

You then begin to have a body that burns fat for fuel… as it sheds the excess fat much faster. This is the best state that you want to be in, if you’re wanting quick and effective weight loss.

The Fight To Lose Weight

The reason why so many struggle to lose weight, is because they’re battling their bodies. In other words, the body is burning glucose for fuel, instead of fat… and it also doesn’t want to let go of the fat that it’s holding on to.

Also know that while the Keto diet works wonders, the principles of weight loss remains the same. You’ll still need to be at a caloric deficit of 500 calories a day.

Even when you’re on the Keto diet, if you consume more calories than you burn, you’ll gain weight. So the key is being in a caloric deficit.

Once you’re burning more calories than you consume, your weight will come off much more easily, and it will mostly be fat. You’ll lose a good deal of water weight as well, because what carbs does is retains water.

Your body as a result will become leaner, more vascular and turn into a fat burning machine.

It will take anywhere from 4 to 7 days to reach Ketosis, depending on your body composition and your compliance to the diet.

Once you reach a state of Ketosis, then combine your diet with intermittent fasting and a regular exercise program.

You’ll then begin to shed all of your excess fat in no time at all.

Lose Weight With These Powerful Keto Foods

One of the best features of the Keto diet, is that you can eat all the bacon you want. REALLY!!

Unlike the Paleo or Atkins diet, which are highly stringent and requires you to eat strict foods that may seem bland, or what you don’t particularly like, the Keto diet is actually much tastier.

Since about 75 to 80% of your calories will be fatty foods, your taste buds will not suffer.

You need to know the difference however, that fatty foods such as bacon is fine, but sugary processed foods like donuts are not. Processed foods are not a part of the Keto diet.

In fact, you’re only allowed 20 to 50 grams of carbs a day. This restriction limits the amount of glucose in your blood, which keeps the body in fat burning mode.

You’re only restricted to consuming 20 to 25% percent of your calories as protein. Your entire focus should be on a fat-rich diet.

So What Are The Good Fats?

Extra virgin olive oil and cold-pressed coconut oil, are excellent examples of good fats. You should consume these oils, and avoid fats like margarine and hydrogenated vegetables oils that have been refined.

While some of the foods mentioned contain both protein and carbs, what you need is to consume them in the quantities that’s suggested. Your portion sizes may vary, but the rules of the Keto diet remain the same.

For example, even if you’re eating vegetables such as peas or broccoli, you shouldn’t have more than 50 grams. So you may need to initially weigh them out, just to be sure.

After a while, you’ll roughly know what the portion sizes should be. The same goes for all of the protein foods that you’re consuming.

Note that it’s vitally important, to weigh out and measure your carbs precisely, as you need to be extremely strict with your carb consumption intake.

It may initially seem like a chore to track the calories, watch the portion sizes, see if you’re using the right fats and all the other nuances that makes up the Keto diet. There is however an easy solution to this problem.

Keto Diet The Easy Way

There are Keto cookbooks that have the exact calories, and ingredients in their recipes. So just follow the directions accordingly, and you’ll be approximately on mark. You could also hire a nutritionist to create a Keto meal plan for you, if you want to.

Take the guesswork out of it, so that you can just follow the rules. Initially, when you’re getting used to a new diet, it’s easier if it’s all planned out for you.

Always research and understand how the diet works, before you begin. Become familiar with the Keto recipes. Know which foods you like and dislike.

It would be great to start your Keto diet, at a time when you have a few free days away from work (for example, from Thursday to Sunday).

This will give you time to recover from symptoms of the Keto flu, which is a very real thing. Usually, the first 4 days are the hardest. Once you get through those, you’ll slowly ease into the diet and start losing weight in no time.

Prepare yourself as much as possible before you start… and once you do start, keep going until you begin to lose weight, and reach your ideal weight loss goals.

The Keto diet is an extremely effective way to lose weight, as you’ll begin to experience natural results in about 4 weeks, this provided you strictly follow the diet.

If You Don’t Lose Weight With The Keto Diet

The Ketogenic diet does work. It’s been proven to work, and most people will see the benefits of it, once they follow the exact protocols.

Unlike the Paleo or Atkins diets, it’s not as stringent or as boring to follow.

At the same time, it’s not as lax as the Mediterranean diet. The Keto diet falls somewhere in between. It has rules to follow, but compliance will not be a nightmare.

At times, those who don’t see results with the Keto diet, may be making mistakes that they’re unaware of.

It’s easy to overlook certain areas, and then blame the diet once it doesn’t work, this instead of taking ownership of the reasons why.

4 Steps On How The Keto Diet Works

1. Are You In Ketosis?
The most important part of the Ketogenic diet, is that you need to be in Ketosis. Most get this fundamental principle wrong. You’re not on a Keto diet, if your body is not in Ketosis.

Your body has to be using Ketones for fuel, if you’re wanting to see rapid weight loss. If you’re not in Ketosis and your body is still using glucose for fuel, the results that you’re hoping to achieve will not be there, or it won’t be as rewarding.

It can take anywhere from 4 to 7 days for your body to be in Ketosis. You’ll need to be patient and do a urine test or use a breathalyzer to find out if you’re in Ketosis.

2. You Need To Be At A Caloric Deficit
The foundation of all diets and fat loss, depends on caloric deficit. Even if you’re on the Keto diet and in Ketosis, if you’re consuming more calories than you’re burning, your weight will remain the same or it may increase.

Aim for a daily deficit of negative 500 calories. When you’re on the Keto diet, your body will then begin to burn its fat stores, and you’ll lose the weight much quicker.

What being on a caloric deficit does, is it sets the stage for Ketosis to work at its best.

3. Are You Compliant?
Compliance with the Keto diet is key. 70 to 75% percent of your calories needs to be fat. 20 to 25% percent needs to be protein, and your carb intake should be anywhere from 20 to 50 grams, and NOT a gram more.

Most are addicted to carbs without realizing it. Making the switch from a carb-based diet to a fat-based one, may be a challenge because the body is accustomed to using glucose for fuel, and glucose comes from carbs.

So, in the initial stages of the Ketogenic diet, if you give in to temptation and sneak in more than 50 grams of carbs, you’ll make it extremely difficult for the body to achieve Ketosis. What carbs does, is they will hamper your progress.

You MUST be compliant with the macronutrient requirements to reach Ketosis. If you slip up here, you will not be in Ketosis and your weight loss progress will be hampered.

4. Leptin Resistance
Patience is needed when first adapting to the Keto diet. Get sufficient sleep, don’t initially engage in excessive exercise, and get plenty rest during the first week.

What’s recommended, is going for a light walk several times a week.

What keeping things simple will do is reduce cortisol levels, and your leptin sensitivity will be restored. Once your hormones are balanced out, the body will then know how much food that it needs, when to get hungry and how much fat to burn.

What leptin resistance will do is impede your progress. The only way to overcome it, is by giving the body time to adjust.

As long as you stay on track and comply with the Keto guidelines, you will go into Ketosis, and your body will burn fat at an accelerated rate and make up for lost time.

Any time that you feel like you’re not seeing the results you want, most likely, it’s one of these 4 reasons.